Monday's class

Didn't get enough sleep last night. Too many house guests for the upcoming new baby's arrival.

Worked out with the class this morning. Here is the workout:

1. 1-Leg Deadlift - 3 reps x 35 lbs each side
2. 1-Arm KB Rows - 3 reps x 53 lbs each side
3. 1-Arm KB Lying Press - 3 reps x 53 lbs each side
4. 1-KB swings: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB cleans: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB snatches: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB cleans: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB snatches: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side PLUS
1-KB cleans: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side PLUS
1-KB cleans: 10 reps x 53lb KB each side PLUS
1-KB snatches: 10 reps x 53lb KB each side

As the workout progressed, we made the rows more difficult by doing them "renegade" style .... then we started doing them and lifting one leg.

We varied the 1-Leg Deadlift each set: in front, inside, outside, etc.

Weekly Plan - Thursday

Continued the pullup progression: 5+4+3+3+2

Also alternated Tae Kwon Do practice with snatches: 10+10+15+15 each side with 53 lb KB = 100 reps

Continuing knee rehabilitation work.

By the way, I (like most people) find the last part of the pullup to be the most difficult. There are different muscle groups involved in getting your chest to the bar. So, if something is difficult for me, THIS IS WHAT I SHOULD WORK ON! In the last set of the pullup progression, I hang a chain from my feet. This increases the difficulty as I near the top of the pullup.

sick people

5:30 a.m. - Ankle and foot work. Rolling on the floor. TKD practice. Jumped rope.

6:00 a.m. - Kettlebell Class. Lots of sick students. Decided to work only on Z-Health R & I Phase with them. Lunges, ankles, knees.

7:00 a.m. - 2 min Snatches - 35 lb KB @ 20 RPM (40 reps x 35 lbs = 1400 lbs)
Hip circles
5 min snatches - 35 lb KB @ 20 RPM (100 reps x 35 lbs = 3500 lbs)

Stretching
Total time: 2 HRS

Heavy Day

6:00 a.m. Kettlebell Class - Mixed Heavy lifts with Z-Health R & I Phase Exercises.

Heavy Presses - Singles
Heavy Deadlifts - 2 Hand & 1 Hand Sumo Bells
Heavy Swings
Heavy Snatches

Ankle tilts, 9-position toe pulls, various lunges with hip, thoracic and knee work, elbow circles. Total time 1 hr 15 mins

After the Holidays

Long holiday season. Lots of friends and family. We have had visitors from Italy for the past 2 weeks.

6:00 a.m. Kettlebell class. Ladders of swings, cleans, clean & press, snatch and lying presses. First set 35 lb, 44 lb, 53 lb. Second set 44 lb, 53 lb, 62 lb.

Various Z-Health R-Phase drills (mostly for hips since we were doing lots of shoulder work).

Finished with example of volume training: 35 lb press x 5 reps each side, 35 lb press x 10 reps each side.

Still trying to get feedback from clients for design of next 6 week program for strength / endurance.

Press & Snatch

8:30 a.m. - Started off will full Z-Health I-Phase workout.

4 reps - 2 KB Lying presses (53 lb)
4 reps - 2 KB Lying Presses (62 lb)
4 reps - 2 KB Lying Presses (62 lb)
Rope climb

5 snatches each side 53 lb KB
5 snatches each side 62 lb KB
Rope climb

5 snatches each side 70 lb KB
5 snatches each side 80 lb KB

Pushups & Squats

Last night: TKD class at 7:00 p.m.

This morning: 6:00 a.m. Kettlebell class. Lots of Z-Health work on heels, ankles, shoulders & necks. Working hard to improve squatting and lunging movement patterns.

Finished with 1-arm pushups, bodyweight rows, and a couple of sets of snatches.

bad computer

Hard drive on computer died. Been without for a few days.

6:00 a.m. - kettlebell class. did lots of Z-health with a client who is having squatting difficulties. Ankle tilts and toe pulls reactivated some muscle groups.

Finished with a neat new combination:
Left Side...
1-swing
1-clean
1-clean & press
1-snatch
1-punch up

Right Side...
1-swing
1-clean
1-clean & press
1-snatch
1-punch up

Left Side...
2-swings
2-cleans
2-clean & presses
2-snatches
2-punch up

Right Side...
2-swings
2-cleans
2-clean & presses
2-snatches
2-punch ups

Well, you get the idea. We worked up from 1 thru 4. I used the 53 lb KB. I like this drill. We WILL do it again!

allergies

Long time no post ....

Allergies then sinus infection. Cool....

I kept doing the full body Z-Health R-Phase drills nearly everyday. Also, now wearing contacts everyday so vision in both eyes is the same. Feel some big improvements in overall well-being as well as balance. Although, reading is tough. But, I think my vision is improving day by day.

Yesterday was first real workout with class. Mostly up & downs and the 360 hill swing routine with the 20 kg.

Today did some snatch ladders, 20kg + 24kg + 28kg + 32kg along with some pullups. Plus full-body R-Phase.

Heavy Bells

Taught regular class today @ 6:00 a.m.

Did mobility work, a few presses (up to the 32 kg)
Worked on deadlift technique. Finished with snatch ladders. Worked up to 32 kg snatches.
Finished with some R-Phase work and plank.

Total time: 1 hr.